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Butternut Squash and Sweet Potato Soup

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Ultra creamy, warming and comforting this Butternut Squash and Sweet Potato Soup is sure to be a favourite this fall. It has warming spices like cinnamon, nutmeg and smoked paprika and a touch of sweetness from maple syrup.  So delicious!

A bowl of butternut squash and sweet potato soup with crispy sage.

This butternut squash and sweet potato soup was originally posted in September 2015 and has been updated.

Fall is definitely my favourite season of the year.  For me, it’s a combination of a bunch of things –

The weather – who doesn’t love those crisp evenings where you can go for a walk with your bud?

The clothes – scarves, tights, knitted sweaters, flannel, tall boots, cute hats, say no more!

The food – cinnamon, nutmeg, pumpkin, squash, soups, low-n-slow recipes, comfort food (like this Roasted Acorn Squash Crostini). Yeeees!  My oven is put to the test this time of year.  No complaints from me!

The colours – the burnt orange and red colours of the maple leaves are so pretty.

The smells – food and otherwise, like those fall candles.  On sale, I recently picked up a bunch of pumpkin-scented ones and they are amazing.  Growing up in rural Newfoundland, another scent that resonates strong with me (and brings back wonderful memories) is the smell of wood burning fireplaces, especially on a cool evening.  That smell just takes me right back;  something about it.

And, of course, hubby & I were married during fall, so it holds a special place in my heart.  So, yeah, fall is my jam!

Butternut Squash and Sweet Potato Soup

I’m usually always making some kind of soup, even in the summer, but especially in fall and winter. Typically, I make soup on Sunday and it’s such a regular occurrence that now Sunday in our home is unofficially ‘Soup Sunday’.  Soup is tasty, easy to make and a great way to use up things sitting around in your fridge.  I’ll usually make a big batch of something to enjoy throughout the week for lunch or supper. This butternut squash soup is always a favourite.  It’s unbelievably creamy and super flavourful.

Ingredients for butternut squash and sweet potato soup.

How to Roast Butternut Squash

Butternut squash is pretty easy to prepare.  All you have to do is –

  • Carefully cut butternut squash in half.
  • Scoop out seeds with a spoon. If you like, you can reserve them for later, toss with olive oil and some salt and pepper, roast until crispy and enjoy as a snack.
  • Drizzle butternut squash with a little oil and sprinkle with salt and pepper
  • Place squash cut sound down on a parchment lined baking sheet.
  • Bake squash on 400 F for about 40 minutes or until it’s tender when pieced with a knife.
  • Let cool slightly and then scoop out flesh to use in recipe.
  • Easy peasy!

A photo collage of preparing butternut squash to roast.

Crispy Sage Leaves

With this crisp, cool weather it’s the perfect time to be making and eating a nice big ‘ol bowl of this warming butternut squash and sweet potato soup. The finishing touch? Crispy sage leaves.  Our garden is overflowing with sage. It’s not one of those herbs we use a lot, but when crisped, it’s magical.  I wouldn’t recommend eating raw sage, though.  It doesn’t taste great….to me it tastes like pine. Cooked up in a pan with a little oil and then sprinkled with salt? YUM – I could eat ’em like potato chips!  This easy crispy sage recipe from Saveur is the one I use.

Overhead shot of a bowl of butternut squash and sweet potato soup with crispy sage.

Tips for Making this Butternut Squash and Sweet Potato Soup Recipe-

  • I always use ‘unsalted’ stock in my recipes. I like to do that because I can control the sodium content a little more.  If you use a ‘salted’ variety, keep in mind that you may need less salt added.
  • When I originally made this recipe, I used heavy cream instead of whole milk Greek yogurt.  The heavy cream works lovely too, but I enjoy the yogurt a little more (plus, it’s lighter).
  • I highly recommend garnishing with crispy sage leave because they’re delish.
  • Speaking of crispy sage leaves, garnish and enjoy as soon as serving.  Like with anything crispy, once it hits moisture (aka soup), it will loose it’s crispiness.

A spoonful of butternut squash and sweet potato soup.

Other Easy Soup Recipes you May Enjoy –

A bowl of butternut squash and sweet potato soup garnished with crispy sage alongside a butternut squash.

Hope you love this easy butternut squash soup recipe! Dunk in some crusty bread and have a cup of coffee and you’re set!  What’s your favourite thing about Fall?

Until next time take care and chit chat again soon 🙂

~Dawn

P.S. If you think this healthy butternut squash soup recipe will make your belly happy too, please be sure to hit that little Pin button. Many thanks, you guys! XO

Two bowls of butternut squash and sweet potato soup with crispy sage.
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5 from 21 votes

Butternut Squash & Sweet Potato Soup

Ultra creamy, warming and comforting this Butternut Squash & Sweet Potato Soup Recipe is sure to be a favourite this fall. It has warming spices like cinnamon, nutmeg and smoked paprika and a touch of sweetness from maple syrup.  So delicious!
Course Soup
Cuisine American, Canadian
Keyword butternut squash, soup, fall recipe
Prep Time 5 minutes
Cook Time 1 hour 5 minutes
Total Time 1 hour 10 minutes
Servings 6 people
Calories 155kcal
Author Dawn Coombs

Ingredients

  • 1 butternut squash -about 2.5 lbs
  • 1 tbsp olive oil -plus 1 tsp for roasting squash
  • 1.5 tsp salt -divided
  • 1/2 tsp black pepper -divided
  • 1 onion -chopped
  • 3 cloves garlic -minced
  • 2 sweet potatoes -cubed, about 1 lb
  • 1 tsp cinnamon
  • 1/2 tsp nutmeg
  • 1 tsp smoked paprika
  • 5 cups vegetable stock -unsalted
  • 1/2 cup whole milk Greek yogurt
  • 1 tbsp maple syrup

Instructions

  • Preheat oven to 400 F and line a baking sheet with parchment paper.  Carefully cut butternut squash in half, scoop out seeds and drizzle with 1 tsp of olive oil and sprinkle with 1/4 tsp each of salt and black pepper.
  • Place squash cut side down and bake for about 40 minutes until squash is cooked through when pierced with a knife.  Let cool slightly. Scoop out butternut squash. Reserve.
  • In a dutch oven or large pot on medium heat add 1 tbsp of olive oil and cook onion for about 5 minutes.  Add garlic to onion and cook 1 minute.
  • Add sweet potato, cinnamon, nutmeg, smoked paprika, remaining 1.25 tsp of salt and 1/4 tsp of black pepper.  Stir and cook 1 minute.
  • Next, add veggie stock and reserved cooked butternut squash, bring to a low simmer, cover ajar and cook for 15 minutes until sweet potato is cooked through. 
  • Off heat stir in yogurt and maple syrup. 
  • With the highest setting on your immersion blend, blend soup until smooth and creamy.  Garnish with crispy sage leaves (optional).  Enjoy!

Notes

  • I always use 'unsalted' stock in my recipes. I like to do that because I can control the sodium content a little more.  If you use a 'salted' variety, keep in mind that you may need less salt added.
  • When I originally made this recipe, I used heavy cream instead of whole milk Greek yogurt.  The heavy cream works lovely too, but I enjoy the yogurt a little more and it's lighter.
  • I highly recommend garnishing with crispy sage leave because they're delish.  
  • Speaking of crispy sage leaves, garnish and enjoy as soon as serving.  Like with anything crispy, once it hits moisture (aka soup), it will loose it's crispiness.
 
Tried this recipe? That's awesome!Mention @dawn.girlheartfood or tag #girlheartfood!

Nutrition

Calories: 155kcal | Carbohydrates: 31g | Protein: 4g | Fat: 2g | Sodium: 617mg | Potassium: 657mg | Fiber: 4g | Sugar: 9g | Vitamin A: 400.3% | Vitamin C: 35.3% | Calcium: 10.6% | Iron: 7.1%

A photo collage of butternut squash and sweet potato soup.

© Girl Heart Food.  All images and content are COPYRIGHT PROTECTED. Please do not use any images without prior permission.  Please do not republish this recipe.  If you want to reference this recipe, link directly back to this post. Thank you.

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Reader Interactions

Comments

  5. Donna

    October 15, 2018 at 12:25 am


    I love that you have cinnamon and nutmeg in here – such a great flavor pairing with the squash and sweet potato, and such a nice way to add some warmth to the dish. delicious

    Reply

  6. Holly

    October 14, 2018 at 11:53 pm


    There’s so much to love about this recipe! I’m a huge fan of smokey flavors so that smoked paprika makes me so happy! Plus, I love that you used butternut squash AND sweet potatoes – yum!

    Reply

  9. Anne Murphy

    October 14, 2018 at 5:50 pm


    I love squash soup, Never added sweet potatoes, though… great idea! And I’ll have to try crisping sage leaves… what a lovely garnish.

    Reply

  12. Amy

    October 12, 2018 at 10:26 am


    It’s gotten so chilly this morning all of the sudden and I’d love a bowl of this comforting soup right now Dawn!! Looks so delicious and cozy!!

    Reply

  13. Aleta

    October 12, 2018 at 1:25 am


    Yes! This is exactly what I need right now with this cold… I love the combination of herbs in your delicious recipe. Thanks so much for sharing!

    Reply

  15. Miriam

    October 5, 2018 at 12:41 am

    One of my favourite things about autumn is definitely comforted food – lots of it 🙂 Your soup looks so creamy & delicious and what a great idea to top it with crispy sage leaves. I have some in my herb garden too so I need to give this one a try! Have a great weekend, Dawn!

    Reply

  16. Marissa

    October 4, 2018 at 5:31 pm


    It’s getting so chilly here and this is exactly the kind of soup I’m craving! I love how sweet potato gives soup that velvety texture. So delicious, Dawn!

    Reply

  17. Kendra

    October 4, 2018 at 1:40 pm


    Yum! I’ve been looking for a good butternut squash soup now that it is October and now I have found it! I love how you use Greek yogurt instead of cream in this recipe! Thank you so much for sharing! Have a wonderful weekend Dawn!

    Reply

  19. Milena

    October 4, 2018 at 10:37 am


    You cannot go wrong with roasted butternut squash and crispy sage! I hear you – I could totally enjoy crispy sage as chips too, just never dedicated myself to producing a large enough batch, lol. Something to try, right? I love adding plain yogurt to a variety of soups and dishes – from moussaka to potatoes au gratin and totally stand in favor of this soup made with yogurt! Pinned.

    Reply

  21. Leanne | Crumb Top Baking

    October 4, 2018 at 8:44 am


    Fall is my favourite time of year too! I feel like we actually have a fall season in Newfoundland (compared to spring, which is more like a mild winter!). The colours are just stunning and our fall produce is delicious. All of that puts me in the mood to spend all of my time cooking and baking in the kitchen! This soup looks so cozy Dawn. Love butternut squash soups! Perfect for fall.

    Reply

  22. Ben|Havocinthekitchen

    October 3, 2018 at 9:35 pm


    Butternut squash and swee potato make an excellent combination. Love the addition of maple syrup. I’ve been thinking of the way to incorporate it into pumpkin soup, and I think this must work well. And greak yogurt? What a great idea! I don’t normally stir in cream – just omit this part, but I’d never have thought of using yogurt. Nice touch and some extra proteins won’t hurt 🙂

    Reply

  23. Shashi at SavorySpin

    October 3, 2018 at 2:29 pm


    Oh Dawn – what a delightful combination of spices you have in this creamy bowls! That cinnamon, nutmeg and smoked paprika with maple syrup and butternut squash/sweet potato sounds intoxicatingly glorious! So glad you reposted this one as I missed it the first time – also, love your pictures!

    Reply

  25. David @ Spiced

    October 3, 2018 at 9:42 am

    I love a good pureed soup! The weather is turning cold and rainy this week, so soup would definitely be welcome on the menu. The flavors in this soup just scream Autumn to me, too! Oh, and Laura and I got married in the fall, too…come to think of it, I need to get an anniversary gift. Haha! I wonder if crispy sage leaves would make a nice present? 🙂

    Reply

  26. Katherine | Love In My Oven

    October 3, 2018 at 12:15 am

    This is a no-brainer win for us! I love roasted butternut squash, especially in soup!! It’s SO very fall! I love that you were married in the fall, it’s such a beautiful time of year. Usually. Right now if you were to look out my window you’d be convinced it’s January!! I need all the soup!

    Reply

  29. karrie @ Tasty Ever After

    September 29, 2015 at 10:44 pm

    I love the fall season and eating comfort foods like this yummy soup! Butternut squash is one of my favorites and I swear I could eat it every day. Very interested about the cinnamon, nutmeg, and smoked paprika flavors so trying this soon. Thanks for sharing it, Dawn 🙂

    Reply

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